Why Tempo Runs are Important and How to Do Them Properly

August 16, 2017

There’s a lot of talk in the running world about tempo runs. Most runners know they’re a good type of running to be doing, but a lot of runners don’t know why or how to properly do them. Add in the questions about why there are so many different types of runs that are similar to tempo runs and it can be quite confusing!

So let’s talk tempo runs: what they are, why they’re important, how to do them correctly, and what other types of runs can achieve the same goal of tempo running.

Why Tempo Runs are Important and How to Do Them Properly

What are tempo runs?

Tempo runs are a sustained effort run. Your tempo pace is as fast as you can run while still running aerobically, just underneath the anaerobic zone. If you run faster than your threshold, your body can’t clear lactate fast enough and you’re out of your target zone. When this happens, you are running anaerobically.

Tempo runs are run at a pace that is “comfortably hard.” A “comfortably hard” pace is one that you can maintain for an hour. Tempo runs are not a sprint. For most runners, a “comfortably hard” pace translates to right around 10K race pace. Tempo runs shouldn’t make you so uncomfortable you’re unable to complete your workout.

Why are tempo runs important?

The purpose of the tempo run is to train your body to sustain faster running for a longer period of time without feeling the effects of muscle fatigue. Tempo runs are the bread and butter of any good training plan.

How do you execute a tempo run?

Maintaining a true tempo pace for more than 30 minutes will begin to border on too hard an effort, thereby diminishing the gains of the workout and ultimately turning the workout into a race. Your actual mileage will vary depending on your tempo pace. (Your coach or an online tool can help you determine your tempo pace.)

What are some other lactate threshold runs?

Aside from the sustained tempo run, there are a few other workouts you can do.

Tempo intervals are a great workout, especially if you want to run longer without taxing your body. The interval gives your body a brief rest period which helps clear lactate. Tempo intervals are usually done at, or a little bit faster than, tempo pace. An example of a tempo interval run would be: 2 mile warm-up, 3×2 miles @ 5-10 seconds faster than 10K pace with 90 seconds jogging rest between each, 1 mile cool-down.*

Don’t shy away from those tempo runs. Tempo running is challenging but can be really fun if done right. A variety of speed work, threshold runs, and hills will make you a well-rounded, strong runner.

And now it’s time for the Running Coaches’ Corner linkup! Join hosts Debbie, Susie, Lora and yours truly every Wednesday for a fun meeting of the minds to talk all things running. Link up your running posts and find new blogs to follow!

xo

Let’s talk!

Do you like tempo runs?

Have you run cruise intervals before?

*Please note there is some differing opinion on pace ranges regarding tempo, tempo intervals, and cruise intervals among highly regarded running coaches. Mere seconds are splitting hairs: you will still achieve the goal of a tempo workout if you’re running “comfortably hard.”

3×2 means you run 2 miles, 3 times. 4×1 means you run 1 mile, 4 times. After each rep, you rest for a given period of time. So let’s say you have a 3×2 mile workout. You run 2 miles, rest for 60-90 seconds, and repeat this a total of 3 times.

There’s a sweet spot. If you start struggling at the end then you’re bordering on making it a race effort and that’s not what you want to do. I would talk it out with your coach just to be sure you’re getting the most bang for your buck.

Great post, really breaking down what tempo runs actually mean! These really do work great in a training plan and they’re the workouts I most look forward to doing! I actually never heard of cruise intervals…looks super tough, lol!

Tempo runs are tough but I truly believe they’re the most effective training tool for a marathon (along with a long run with several miles at or near race pace). I prefer tempo intervals over the longer portion because it’s a little easier mentally, but they’re both great!

This was really useful, thanks! I’ve been trying to run tempo runs this Summer but wasn’t really sure of what I was doing. a 10k takes me a bit more than an hour so my tempo pace would be slower than my 10k pace, I guess.

You explained the tempo thing well, thanks! I’m not sure if I’ve ever actually done a “true tempo” because I never really knew the nuts & bolts of them. My pace is allover the place (well, that is, when I actually AM running), so it would be hard to figure out my actual 10K pace to even have that as a starting point.

Speedwork is so important – definitely something that I need to be better about. I love long, steady state runs at an easy pace, lol. I know most people aren’t a fan of those kind of runs but they’re my fav!

Tempo intervals are one of my favorite workouts. I like how they can add in more volume of tempo training without losing the purpose of the workout – like you said, it’s not beneficial to try for more than 30 minutes of continuous tempo running.